Balance Ball Exercises

Stability Ball

* also known as swiss ball, stability ball, fitness ball, balance ball, or exercise ball. See Balance-Tips before you get started with these Balance Ball Exercises and be sure to see a physician before beginning an exercise or workout routine…


Tap an exercise to see description and an option to print each exercise separately, then record your progress on the back of the page…

Balance / Stability Ball Exercise List

Stability Ball Plank Stability Ball Side Plank Stability Ball Wall Sit
Stability Ball V-Pass Stability Ball Rollout Stability Ball Back Extension
Stability Ball Crunch Lying Hamstring Curl Cross-Body Mountain Climber
Stability Ball Opposite Arm and Leg Lift Side Plank with Feet on Stability Ball Stability Ball Dumbbell Fly

Stability Ball Exercise – Plank


Plank

Stability Ball Exercise - Plank

  • Difficulty: Intermediate
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photo by POPSUGAR Fitness
Stability Ball Plank

Instructions:

  1. Facing down, place your forearms on the stability ball and extend your legs directly behind you.
  2. Use your abs, back and glutes to keep your body in a straight line from head to heels. You’ll know you are in a straight line if your glutes (buttocks) aren’t too far in the air or sagging.
  3. Be sure your abs are tight and hold for 20-60 seconds.

Note: If you can’t make it to 60 seconds, hold for five to 10 seconds, then rest five seconds. Continuing for one minute.

What it does:  Strengthens your core (abs) – improves your posture and waistline.

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Side Plank

Stability Ball Exercise - Side Plank

  • Difficulty: Intermediate
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photo by http://www.totalsurfingfitness.com
Stability Ball Side Plank

Instructions:

  1. Place the stability ball on the upper third of your exercise mat. For support and stability, the ball and your feet should be on the mat.
  2. With  your legs straight, bending at the elbow, place your left arm on the top of the stability ball with your right hand lightly on the ball for support. Your forearm should be directly below your shoulder.
  3. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
  4. Raise your hips until your body forms a straight line from your ankles to your shoulders.
  5. Breathe deeply while doing this exercise.
  6. Turn around so that you’re lying on your right side and repeat.

Note:  Squeeze your glutes while holding the plank so your hips carry the majority of the weight.
What it does:  Strengthens your obliques, abs and back.

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Wall Sit

Stability Ball - Wall Sit

  • Difficulty: Intermediate
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photo by verywell.com
Wall Sit

Instructions:

  1. Place a Stability ball against the wall and stand in front of it so that the ball is between the arch of your back and the wall.
  2. Place your feet shoulder-width apart, about 2 feet in front of you.
  3. Brace your core and keep your chest up.
  4. Bend your knees and stick your hips out and your back straight, lowering yourself until your thighs are parallel to the floor.
  5. Keep your back in contact with the ball and allow the ball to guide you but do not put all of your weight against it.

Don’t

  1. let your knees extend over your toes.
  2. slouch or round your back.
  3. go lower than 90º angle.
  4. turn your feet in or out, point your toes forward.

What it does: Strengthens your Quads (front of your thighs), glutes, calves and hamstrings.

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V-Pass

Stability Ball - V-Pass

  • Difficulty: Intermediate
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Instructions:

  1. Lie face up on a mat with your arms extended out and both hands holding a stability ball.
  2. Extend your legs, keeping them off the floor.
  3. In one motion, brace your core and lift your arms and legs off the ground at the same time and place the ball between your feet.
  4. Squeeze the ball with your legs and lower your arms and legs back to the floor (the ball should be between your feet).
  5. Repeat, passing the ball back to your hands.

What it does:  Strengthens your core (abs) while stretching your hamstrings and back.

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Rollout

Stability Ball Exercise - Rollout

  • Difficulty: Intermediate
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http://www.a-flat-stomach.com
Rollout

Instructions:

  1. Kneel in front of a Stability ball and place your forearms and fists on the ball.
  2. Keep your core braced, and slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your body to fall to the floor.
  3. Use your abs to pull the ball back to your knees.

What it does:  Strengthens your core (abs) while improving strength and mobility in your shoulders and triceps.

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Back Extension

Stability Ball - Back Extension

  • Difficulty: Intermediate
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photo by www.masterofmuscle.com
Back Extension

Instructions:

  1. Kneel on the floor, facing away from a wall, with your feet flat against it.
  2. Position a stability ball in front of you, just touching your thighs.
  3. Lean forward on the ball, straighten your legs and press your feet against the wall.
  4. Placing your hands on your head, squeeze your glutes and lift your torso up.
  5. Hold for a few seconds and slowly lower your upper body back to your starting position.

What it does:  Strengthens your lower back, glutes and hamstrings.

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Crunch

Stability Ball - Crunch

  • Difficulty: Beginner
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photo by http://wiki-fitness.com
Crunch

Instructions:

  1. With feet firmly on the ground, shoulder width apart, lie on the stability ball so your lower back is on the ball.
  2. Cross your arms across your chest.
  3. Lean back on the ball and look towards the ceiling.
  4. Keeping feet firmly planted, raise your torso up to a 45º angel.

Note: Do not overextend your back while performing crunches. Keep feet shoulder width apart to maintain balance and stability.

What it does:  Strengthens your core (abs) muscles responsible for the six-pack look.

 

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Lying Hamstring Curl

Stability Ball - Lying Hamstring Curl

  • Difficulty: Beginner
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photo by dynaprodirect.com
Hamstring Curl

Instructions:

  1. Lie face up on the floor with your arms extended next to your side (for stability), with your heels resting on the ball.
  2. Tighten your glutes and abs and lift your hips off the floor.
  3. Keeping your hips still, inhale and slowly raise your knees so your feet are resting flat on top of the ball.
  4. Pause for a few seconds in this position, then exhale while straightening your legs.

Note:  To get the maximum benefit for your glutes, keep your hips up while doing this exercise.

What it does:  Strengthens hamstrings and glutes.

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Cross-Body Mountain Climber

Cross-Body Mountain Climber

  • Difficulty: Intermediate
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Balance Ball Exercise
Mountain Climber

Instructions:

  1. Assume a push-up position with your hands on a Stability ball and arms slightly bent at the elbow.
  2. Raise your left knee toward your left elbow, hold for a second, then lower back to the floor.
  3. Alternate legs.

This is basically a mountain climber on a Stability Ball.

What it does:  Strengthens your triceps, abs and hips.

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Opposite Arm and Leg Lift

 


Stability Ball - Opposite Arm and Leg Lift

  • Difficulty: Intermediate
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Instructions:

  1. Lie face down with your navel over the center of a Stability ball. You should be on the balls of both feet, with your hands placed flat on the floor.
  2. Brace your abs, and raise your right arm and left leg until they’re in line with your body and hold that position for a few seconds.
  3. Return to the starting position.
  4. Repeat with your left arm and right leg.
  5. Continue to alternate back and forth.

This is basically a bird-dog on a Stability Ball.

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Side Plank with Feet on Swiss Ball

Side Plank with Feet on Swiss Ball

  • Difficulty: Intermediate
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Side Plank
Side Plank

Instructions:

  1. Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Place both feet on a Swiss ball.
  2. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
  3. Raise your hips until your body forms a straight line from your ankles to your shoulders.
  4. Breathe deeply for during this exercise.
  5. Hold this position for 30 seconds.
  6. Turn around so that you’re lying on your right side and repeat.

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Dumbbell Fly

Stability Ball Exercise - Dumbbell Fly

  • Difficulty: Intermediate
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Instructions:

  1.  Lie with your middle and upper back placed firmly on a Stability ball.
  2.  Hold the dumbbells over your chest with your elbows slightly bent and your palms facing out.
  3.  Without changing the bend in your elbows, slowly lower the dumbbells down and slightly back until your upper arms are parallel to the floor.
  4.  Repeat.

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